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180430 Monday

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Day 1
WOD 180430

warm-up – Coach’s Choice

A. EMOM 12:00
evens – 10-15 hrpu
odds – 10-15 ring row
rest to 16:00 on timer, then B
B. 1 set every 2:00 for 8 total sets … building bar is encouraged, but no failed reps… db nte 75/50
(16:00, 18:00, 20:00, 22:00, 24:00, 26:00, 28:00, 30:00)
1 squat clean + 1 hang squat clean + 1 pause front squat + 4 db g2oh 
C. post WOD recovery

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